Turn2CrossFit – CrossFit
Warm-up
2 Minute Row at <27 SPM
10m Elbow Reach stretch
3 Sets-
10 Sumo Squats
10 Push Ups
5 Back Squats
*Build in weight for back squats
Wave 2 of Wendler
On this second wave of the Wendler Strength Cycle we are going to add 10 pounds to our lower body lifts and 5 pounds to our upper body lifts. Use the number you have been using for the past 4 weeks. With your new number, then calculate the correct percentages just like we have been doing. Use 90% of 1 RM (with new weight added) and then figure out your percentages.
Back Squat
1×5 @ 65%
1×5 @ 75%
1×5+ @ 85%
**Use 90% of 1RM for percentages (ex. if you lift 100, use 90 x .65 for your weight of the first set.)
When you get to your last set, it is 5+ reps. This means you will do your max reps and try to hit more than 5.
Score your weight for your last set and change the reps to what you completed.
“Nina, Pinta, and Santa Maria” (Calories)
On a 12 minute clock…
Find your MAX Calories on the Rower
**at 0 and every 2 minutes after complete designated push press reps each round.
R1- 16 Push Press 95/65
R2- 14 Push Press
R3- 12 Push Press
R4- 10 Push Press
R5- 8 Push Press
R6- 6 Push Press
Score is total calories on the rower. Do not touch your screen once the workout has started.